Need To Squeeze In More Calories Any Suggestions?

**Mags** · 02-25-2005, 11:33 AM

Can you please give me a hand. At the mo, i'm getting in just under 4000 cals per day, but really need to boost it over 4000. This si my diet:

Meal 1: 6 weetabix/pint of semi-skimmed wmilk

meal 2: 3 white Bagels, marmite and flora margerine

meal 3: Tin of Tuna (130g approx), 2 thick slices of Brown bread and margerine, bowl of salad (lettuce, cucmber, celery, carrot etc)

meal 4: 2 White Bagels, marmite and flora margerine

meal 5: Usually Post workout, 1/2 to 3/4 pint of pure orange juice and an apple

meal 6. Usually a large dinner such as spaghetti bolognese, or potato's, peas etc with either large chicken breast, steak, or side of salmon. This is the only meal of the day, I don't have control of, just eat what my ma makes me. Usually a big meal, so lots of calories here.

meal 7: 6 weetabix with 1 pint of semi-skimmed milk
5 egg whites, one yolk.

The thing is there's only so much 'plain stuff' I can eat. I was hoping if any of you out there know of a single snack or food type that has large amounts of carbs in them ( not too worried about the protein calories as much)? I was thinking I could stuff more white bread foods down but read that too much white bread induces high insulin levels therefore fat storage. I don't really want to shed out money for snack bar or drink supplements either, just rather normal/natural foods.

Cheers.

P.S. any improvements on my diet, please suggest them.

**Stu** · 02-25-2005, 11:50 AM

meals 2 and 4 need protien and you definately need protien post workout

il wait for the proper dieticians to tear this apart

**Mags** · 02-25-2005, 12:04 PM

meal 2 has P: 30g, C: 123g, F: 4.2g isn't that enough? I know it's not heavy, but thought it was okay. Overall i'm only consuming 1g/lb protein.

Meal 4 I guess would be a weaker link, only about 20g of protein and 82g of carbs, 2.8g of fat, so bit weedy. however, this meal is about half hour before training and meal 6 tends to be within half an hour of finishing training, so I get a big calorie hit rich in both carbs and proteins. Maybe I should've been clearer by putting up times.

Obviously, i've increased calories with my growth/weight increase but I've made pretty good gains in the past 3 years on this type of diet. The only changes I can really remeber implementing was increasing carbs.

**leg_press** · 02-25-2005, 12:27 PM

How can three bagels with marmite and flora equal 30gs protein? My advice would be to ditch the marmite in meal one and instead for cream cheese. Post workout I would definately have a protein shake/ bar straight after, then for meal I would prob have either a can of tuna or some boiled/poached/scrambled eggs with a baked potato or some rice.

Well there's my input.

**leg_press** · 02-25-2005, 12:28 PM

opps sorry meant to say for meal 2: cream cheese etc and for meal 4: boiled eggs and baked potato etc

**Mags** · 02-25-2005, 01:26 PM

The bagels i have here contain 10g protein, 41g carbs and 1.4g of fat per bagel.
It takes me a good half hour to drive from my gym back to my house, so as soon as I get in, I have a large steak, fillet of salmon or chicken breasts along with both quick/slow carbs. Isn't that okay, or is the issuesimply the time of delivery and digestion hence the suggestion of a whey shake etc?

I agree with you on meal four, it needs more to it.

Only bad thing is, I hate cheese unless on a pizza (weirdo I know) so i'll have to have afurther think.

Cheers for your help

**ReelBigFish** · 02-25-2005, 02:42 PM

Well the protein in things such as bread and other plant sources are not complete. You need some lean meats, or eggs here. I would cut out some of those bagels and bread and have oats or potatoes.

**ihateschoolmt** · 02-25-2005, 03:21 PM

Suppositories.

**musclepump** · 02-25-2005, 03:32 PM

Juices.

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